Triathlon

How do you reduce non-physical stress to maximize performance?

Maximize performance: Meditation, breathing, and loved ones

I make time for meditation every day. And I do some diaphragmatic breathing, if I'm super stressed out, or even just to ground myself a couple of times during the day. And I'm intentional about spending time with people that I love and to help me feel relaxed and are really fun to be around.

I make time for meditation every day and do diaphragmatic breathing when stressed. I also spend time with people I love to help me relax.

https://assets.anyquestion.com/raw/upload/fybhqhqyfs6iibzehusn.vtt

To reduce non-physical stress and maximize performance, I prioritize daily meditation. It helps me find a sense of calm and clarity. Additionally, I practice diaphragmatic breathing, especially during times of high stress, to ground myself and regain focus throughout the day. 

I also make a conscious effort to spend time with loved ones who bring me joy and help me relax. Being around people who are fun to be around and who I care about greatly contributes to my overall well-being and helps alleviate stress.

By incorporating these practices into my routine, I can effectively manage non-physical stress and optimize my performance.

Do you take a full rest day every week? Is it okay to do a swim only day instead of a rest day?

Active Recovery: Swim Instead of Rest Day for Better Training

I actually don't take too many full rest days. I find that I feel better if I do like some active recovery. So yes, I think that it can be okay to just swim. In fact, most Fridays. I just have like a fairly short swim and then I have a big session on Saturday. So I find that if I do that little swim it helps me. Feel ready to go for the next day. I think that occasionally it is really important to take a full rest day and for me, that's more. Or like my mental health and just giving me like a mental break and rest and a day to just do family. But yeah, for the most part, I don't really take full days off. I feel better when I do something every day.

I usually do something active for recovery on my rest days, but it can be okay to just swim. It's also important to take a full rest day every now and then for mental health and family.

https://assets.anyquestion.com/raw/upload/j8k1s4emqywym0qybklx.vtt

I don't typically take full rest days, as I find that active recovery works better for me. So, doing a swim-only day instead of a rest day can be okay. On most Fridays, I have a shorter swim session to prepare for a bigger session on Saturdays. This routine helps me feel ready and prepared for the next day. However, I do believe it's important to occasionally take a full rest day, mainly for my mental health and to give myself a break to focus on family. But overall, I feel better when I engage in some form of activity every day.

If you had to compete in a triathlon relay, which leg would you do and who would you pick to take the other two disciplines?

Choose your leg wisely: Triathlon relay dream team revealed.

I love this question. It's a really fun thought exercise as a triathlete. I would put myself on the run because I always Bank myself on the run and I would put Natalie Coughlin on the swim because she is a badass mom. And she's a cal bear when I would put Lizzie diagnosan on the bike, because she is also a badass mom and an athlete that I really admire. And I would love ya to do a race with these two ladies.

I would choose myself on the run, Natalie Coughlin on the swim and Lizzie Diagnosan on the bike to do a race with.

https://assets.anyquestion.com/raw/upload/vn8wh3lfrgx1g6oaadmn.vtt

If I were to compete in a triathlon relay, I would choose to do the run leg. I have confidence in my running abilities. For the other two disciplines, I would select Natalie Coughlin for the swim. She is not only a badass mom but also a talented athlete. Additionally, I would choose Lizzie Diagnosan for the bike leg. She is another incredible mom and an athlete whom I greatly admire. It would be a fantastic experience to participate in a race with these two amazing ladies.

What does the week of preparation before your best race look like?

Maximizing Race Performance: The Power of Taper Week Preparations

Thanks so much for your question. So the most important thing about the taper week like the last week before a big race is that I significantly cut the volume but I keep in a lot of intensity. Like I will have a little bit of intensity on most days and like that really helps keep the engine firing and helps me like Prep properly for the race. So I don't feel flat on race day, but where I might Train like 25 hours a week. Normally I will only train like 12 to 15 maybe on a taper week. I keep my diet fairly similar except for like two to three days out. I might start eating like a bit less fiber, like, less kale, and roughage, so to speak, and I like, I'm really careful about that the day before. Or and Brace Morning Race. We can often feel kind of busy to me because I'm like, getting all my equipment ready. I'm trying to get really focused. I get pretty nervous. So I kind of like become super introverted on Race week and I like to be around people who keep me really happy and positive and keep things light and fun.

During my taper week before a big race, I significantly reduce my training volume but maintain some intensity. I also pay close attention to my diet, cutting back on fiber and roughage two to three days out from race day. On the actual Race week, I become more introverted and try to be around people who keep me positive and lighthearted.

https://assets.anyquestion.com/raw/upload/zugss1iw1d5b6gnolgii.vtt

During the week of preparation before my best race, there are a few key elements I focus on. Firstly, I significantly reduce the volume of my training while maintaining a good amount of intensity. This helps keep my body primed and ready for the race, ensuring I don't feel flat on race day. Normally, if I train around 25 hours a week, during the taper week, I'll train around 12 to 15 hours.

In terms of diet, I generally keep it similar to my regular routine, with a few adjustments. About two to three days before the race, I may reduce my intake of high-fiber foods like kale and roughage. This helps prevent any digestive issues on race day. The day before and on race morning, I can feel a bit busy as I prepare my equipment and get focused. Nerves kick in, and I tend to become more introverted during race week. It's important for me to surround myself with positive and supportive people who keep things light and fun.

Overall, the taper week involves reducing training volume, maintaining intensity, making slight dietary adjustments, and focusing on mental preparation to ensure I'm in the best possible state for my race.

What is one non-obvious thing you always make sure is in your race bag? Why?

The secret to post-race recovery: don't forget this essential item!

This is a good one. I would say like a bar or shaked have after the race. Usually, we're just focused on actual competition and we don't really think about recovering post competition. So I would say like a good snack with some protein for after your race.

A good post race snack would be something with protein like a bar or shake.

https://assets.anyquestion.com/raw/upload/mbirhxomehw5eunz6vfk.vtt

One non-obvious item that I always make sure is in my race bag is a protein bar or shake for after the race. While we often focus on the actual competition, we tend to overlook the importance of post-race recovery. Having a nutritious snack with protein helps replenish and repair the muscles after exertion, aiding in recovery.

What running shoe would you recommend for racing?

Race to the Finish Line with the Hoka Rocket X!

My favorite running shoe for racing is the Hoka rocket X because it's super Speedy. It's responsive and it's it's light and fast Sky. Also likes the Hulk has but maybe doesn't feel like going for a run today, unfortunately.

My favorite running shoe for racing is the Hoka rocket X because it's lightweight, responsive and fast.

https://assets.anyquestion.com/raw/upload/5fd19a58-2933-4082-bf85.vtt

The Hoka Rocket X is my top recommendation for a racing running shoe. It's incredibly speedy, responsive, and lightweight. It provides a fast and efficient running experience. However, it's important to note that everyone's preferences may vary when it comes to running shoes.

Swimming

Strength

Photography

Track & Field

Nutrition

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Mental Health

Climbing

Surfing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

Golf

CrossFit

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

Gear & Equipment

Training

Self Reflection

Just For Fun

Favorite

Skye’s Mom 🌈 Steve’s Wife 💗 Pro Triathlete🤘🏻
4x ironmantri 70.3 Champ
4th 2019 70.3 World Champs
2x National 🏃🏼‍♀️Champ 🇺🇸

Chelsea Sodaro